Arginine - what is it and how to take it correctly

When we consider sports nutrition, we focus on macronutrients, protein, carbohydrate shakes, the right fats. However, it is important to understand that any protein is broken down into amino acids, and arginine is one of the most important amino acids that provide phenomenal pumping.

General information

So what exactly is arginine? First of all, it is an amino acid that our body receives from protein. Unlike other amino acids, arginine is not independent and can be synthesized by the body from other components.

As is the case with the use of all other sports supplements, excessive abuse of arginine leads to the fact that our body stops synthesizing its own arginine. For this reason, after unloading and rejecting an increased amount of protein rich in the amino acid arginine, dysfunction of some body systems is possible.

At the same time, unlike other proteins, the body's natural need for arginine is much lower. In fact, we get the same addiction as with creatine. With a low need, the body practically does not produce this acid on its own. In turn, this leads to the fact that the amount of arginine produced in the athlete is significantly reduced. At the same time, arginine is poorly absorbed from food because it is precisely in its replaceability - when absorbed, it breaks down into those amino acids from which it is built independently. This is why arginine supplements are so popular.

© nipadahong - stock.adobe.com

Biochemical profile

Arginine is a semi-independent amino acid - that is, it is not required in the diet. However, while our bodies produce it, supplementation is sometimes beneficial for athletes and bodybuilders. Arginine is obtained from food (whole wheat, nuts, seeds, dairy products, poultry, red meat, and fish) or taken in supplements.

The benefits of L-arginine stem from its role in protein synthesis. It acts as a precursor to nitric oxide, a powerful vasodilator. Arginine is important for cellular function, muscle development, treatment of erectile dysfunction, high blood pressure, and congestive heart failure.

Arginine in general metabolic processes

What is arginine for outside the world of athletic performance? Let's return to the essence of this connection. It is a basic amino acid produced by our body. If it is produced, it means that it is needed to meet vital needs.

Arginine is primarily a thinning diuretic. In particular, after the insulin arrival, arginine as a transport protein, stopping through the vessels, cleans out the remaining cholesterol, and most importantly, removes excess sugar along with the secondary urinary fluid. This increases the blood flow rate and improves the susceptibility of the blood bodies to the external manifestation of nitrogen. In fact, arginine is a powerful nitrogen donor. This means that it directly affects recovery from any damage, and in addition, it has a pleasant bonus in the form of sexual stimulation, provided that it is consumed in increased quantities.

Arginine is one of the free amino acids from which muscle tissue can be made. This does not mean at all that it is necessarily in the muscles, but, if necessary, it breaks down into amino acids necessary for building. In the first cycles of anabolism, this allows for a short-term increase in overall endurance and energy efficiency of the body, which is especially important for endomorphs.

Being a regulator of so many processes, it directly participates in the synthesis of T-lymphocytes, the main cells that protect the body from the manifestations of the external environment, creating a favorable background for building immunity.

The same factor can be turned against arginine. People with Human Immunodeficiency Syndrome (AIDS) should never eat foods high in arginine. The compound synthesizes new lymphocytes, in which the virus is immediately located, therefore, accelerates its spread through the blood and worsens the residual resistance of the body.

Foods high in arginine

Without a doubt, the most important food with high levels of l-arginine is watermelon. Kai Green has proven this more than once. The only bodybuilder who has found a way to make arginine be absorbed into the bloodstream, bypassing the digestive system. However, don't forget about other foods that contain arginine.

The preferred sources of arginine are complex proteins of animal origin (fish) and specialized sports supplements. It is important to understand that for an athlete and for an ordinary person, the norms of arginine are different, and the more arginine in the athlete's blood, the more his muscles are saturated with nitrogen. You can get the maximum concentration only when used alone - this is the only way to metabolize it directly into the blood, bypassing the digestive processes.

© zhekkka - stock.adobe.com

Arginine use in sports

It's time to consider exactly how arginine affects athletic performance. Its functions are numerous - it regulates a dozen different systems at once:

1. It is a powerful nitrogen donor. Nitrogen donors stop blood in muscle capsules, which leads to saturation of muscle tissue with nitrogen. In turn, this speeds up recovery after training, improves pumping. The downside is the drying of the ligaments, which leads to an increase in trauma.
2. Stimulates muscle growth. Arginine is the fourth acid after leucine, isoleucine and valine, which forms muscle tissue. It is important to understand that we are talking exclusively about white muscle fibers that are responsible for endurance.
3. Accelerates recovery. Being both a transport acid and a nitrogen donor, it increases the susceptibility of muscle tissues to regenerative processes, shifting the anabolic balance.
4. Promotes fat burning. Has diuretic properties, especially with increased fluid intake. All this speeds up metabolic processes and stimulates fat burning.
5. Acts as an adaptogen. Despite the invaluable benefits of arginine as a muscle stimulant, it is involved in the metabolic processes of the liver and the immune system. In particular, outside of sports, it is used exclusively as an immunity stimulant.
6. It is a cleanser that helps flush excess bad cholesterol out of the body. Like carnitine, it acts as a transport protein. However, unlike the latter, due to its connection with water, it removes cholesterol plaques adhering to the walls, being at the same time a powerful diuretic.

But its most important property is unlimited pumping.

Muscle growth

L-arginine stimulates muscle growth as its presence is required for the synthesis of most proteins. When muscle size increases, L-arginine sends a signal to muscle cells to release growth hormone and trigger fat metabolism. The overall result is the toned, fat-free muscle mass that bodybuilders are looking for. By decreasing the fat stores under the skin and promoting muscle growth, L-Arginine improves physical fitness and increases the strength required for bodybuilding.

Endurance

Strength gains through muscle mass growth are not the only benefits of L-arginine. As a precursor to nitric oxide, the compound promotes endurance and conditioning. When nitric oxide is released, it dilates the blood vessels, relaxing the muscles in their walls.

The result is a decrease in blood pressure and an increase in blood flow to the muscles during exercise. The increased blood flow means oxygen and nutrients are sent to your muscles for a long time. It reduces muscle damage, enhances recovery, and ensures optimal performance.

The immune system

L-Arginine promotes overall health by strengthening the immune system. It scavenges free radicals and increases the efficiency of the cells of the immune system. The stress that bodybuilding causes, including mental and physical stress, increases the chances of infection and muscle damage, so it's important to make sure your immune system is prepared for the coming stress.

How much to use and when

There is no standard dose for bodybuilding of L-arginine, but the optimal amount is 2 to 30 grams per day.

Side effects can be nausea, diarrhea and weakness, so a small dose is recommended to start with. An initial dose of 3-5 g per day is taken before and after training. After the first week of use, increase the dosage to the point where the benefits peak and the side effects are minimal. L-arginine must also be cycled by stopping use after 2 months and resuming after a similar period.

It is best to consume arginine in foods, and combine it with other nitrogen donors, as this enhances the effect, eliminating side effects.

© Rido - stock.adobe.com

Combination with other sports supplements

So, we have come to the most important thing - with what to take arginine? We will not cover proteins and gainers. Consider complete complexes for which arginine is optimal.

1. Arginine with steroids. Yes, this is a slippery topic. And the editorial board does not recommend using anabolic hormones. But if you started taking them, then know that arginine reduces the dryness of the ligaments caused by turinabol, which reduces the trauma during growth. No relationship with the rest of the AAS was noticed.
2. Arginine with Creatine. Because creatine has the side effects of flooding and seizures, arginine is able to offset both effects while improving muscle pumping and blood circulation.
3. Arginine in combination with multivitamins. This improves the absorption of arginine.
4. Arginine with polyminerals. Since it is a potent diuretic, large amounts on a consistent basis can lead to water-salt imbalances, which polyminerals can easily compensate for.
5. Arginine with other nitrogen donors. To enhance the mutual effect.

You shouldn't take arginine with BCAAs. In this case, L-arginine will break down into its main constituents to complement the main trio in its structure. On the one hand, this will enhance the growth of muscle tissue, but on the other hand, it almost completely negates the main advantages of arginine as a nitrogen donor.

Outcome

Arginine, despite its interchangeability, is one of the most important components in sports disciplines, be it bodybuilding, crossfit or just fitness. But don't get too hung up on this magic amino acid. Never act like Kai Green and don't overdo it with watermelons. And of course, by no means look for the secret to Kai Green's arginine. Even the cult athletes of our time have a sense of humor ... albeit a very specific one.

Watch the video: L arginine dose How Much To Take? (January 2025).